All athletes must train for their specific sport, not simply by increasing their aerobic stamina but by tailoring their workouts to fit the needs of their game. A boxer must train for short, intense bouts of punching. To prepare to fight in the ring, you must train aerobically and anaerobically and spar with other boxers. All the conditioning in the world will not prepare you for a real boxing match if you do not spar as well.
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Run every day. On days you intend to spar, train aerobically by running long distances at slower speeds.
Complete interval training runs on days you don't plan to spar. Run hard for about the same length of time as one boxing round, then slow your pace for the amount of time you have between bouts. Repeat this pattern to total one more time than the number of bouts you generally fight: if you fight five bouts, do six intervals.
Train in the gym with a boxing coach every other day. Lift weights and work with a punchbag. Condition this way for three to six weeks before you begin sparring.
Spar with a partner to train specifically for boxing. Work with as many different sparring opponents as you can. Before each session, talk to your partner or your coach about what exactly you want to work on in that session.
Tips and warnings
- Do not exceed 10 intervals in a training session.
- Aim to comfortably run two miles in 12 minutes.
- Choose a coach who works you to your limits but not beyond them.
- Spar with opponents who are more experienced or skilled than you are whenever you can. This forces you to push yourself closer to their level.
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